Upper Chest Middle Chest Lower Chest
Incline Bench x 20 Flat Bench x 20 Dips x 20
Chest Press Bands x 20 Chest press bands x 20 Decline Bench x 20
Chest Press machine x 20
Floor Press x 20
Press ups x 20
Landmine Chest press x 10
Landmine Chest press
w/knees, elbows tucked x 10
Anterior Deltoid Middle Deltoid
Front Raises x 10 Side Raises x 20
Barbell Shoulder press x 10 Resistance band hold x 30 seconds
Dumbell Press x 20 Resistance band Extension x 10
Band Press x 20
Kettlebell press (Upright) x 10
Posterior Deltoid Trapezius Rhomboid
Upright barbell
Bent over raises x 10 rows x 10 Prone Lateral Raise x 20
Face pulls x 10 Shrugs x 20 Lying Front Raise x 10
Reverse Fly Scapular Retraction x 10
Short Head Bicep Long Head Bicep Brachialis
Barbell curl wide grip x 20 Dumbell Standing curls x 20 Reverse curls x 20
Spider curls (Incline bench,
elbows locked) x 15 Barbell standing curls x 20 Hammer curls x 20
Dumbell curls (shoulder
twist out) x 10 Concentration curls x 10 Pronate curls x 10
Supinated curls x 10
Banded dumbell curls x 10
Back
Wide Grip Pull down x 20
Reveese Grip Pull down x 20
T-Bar Row
Back row x 10
Machine Pull Down x 15
Chest supported Back Row x 10
Bent over back shrug x 10
Wide grip back row x 10
Narrow grip back row x 10
Quads Hamstrings Inner Hip Glutes
Front Squat x 10 Box jumps x 10 Hip Machine x 20
Goblet Squat x 10 Straight leg deadlift x 20
Leg Extension x 10 Deadlift x 20
Single Leg Extension x 10 Plate Deadlifts x 10
Reverse lunges weights x 10 Leg curl x 10
Reverse lunges plate x 10 Kettlebell Squat x 10
Dumbell Step ups x 10 Single leg box jumps
Landmine Squat Press x 10 Dumbell Squats
Clap lunge w/box Barbell squats
Abs
Twisting Ball
Plates side to side
Ab crunch with plate
Kettle bell twist , Legs in air
Twisting leg raises
Full Body
Barbell Shoulder Squats x 10
Medicine ball press ups x 10
Trap bar deadlift x 15
Press up with row x 10
Mountain climbers x 10
Press up w/right leg, left leg, centre, squat
Kettlebell swings
Push press w/box x 10
Landmine Squat press with lean x 10
Stair master w/Squat jumps, alternate lunges
Curl/w shoulder press x 10
Landmine clean x 10
Workout 1 Sunday
Workout 2 Monday
Workout 3 Wednesday
Workout 4 Thursday
Week 1 Workout 1
Landmine Clean - 3 x 10
Incline bench x 20, Band press
x 20
Deadlift x 15, Dumbell
standing curls x 20, Barbell
wide grip curls x 20
Dumbell calves x 20, Leg press
machine calves x 20
Full body Chest
Back Shoulders
Full body Chest
Shoulders Back
Workout 2 Workout 3
Wide grip pulldown - 3 x 20, Reverse grip pulldown - 3 x 20
Trap bar deadlift x
15, Reverse curls
x 15, Hammer
curls x 20
Shoulder press 4 x 10, Banded shoulder press 4 x 10
Leg curl x 20,
single leg curl x
10, Leg press x 10
Dumbell front squat x 15, Dumbell skull crusher x 15
Chest Press x 15,
Landmine Press x
15
Weighted crunch, Plates side to slide, Kettlebell twist
Single leg press
calves x 10, Leg
press calves x 20
Biceps Hamstrings Calves
Triceps Quads Abs
Biceps Hamstrings Calves
Triceps Quads Abs
Workout 4
Barbell shoulder press x
10, Reverse lunges x 20,
Side/Front raises x 10
Tricep pulldown x 20,
Diamond pushup
10 x Abs, twists x 10
